Travel is inherently one of the most difficult times to eat healthy. As soon as you walk through the security line at the airport, treat-yo-self mode turns on (at least for me it does) and it’s hard to bring yourself back from that.
The reality is, snacking while traveling can be healthy, especially if you set yourself up for success by planning ahead and pre-packing to avoid temptations and airport you (who is definitely not the same as regular you. Honestly, who even is that person?)
In this post I'll highlight what I recommend as a registered dietitian as the best plane snacks, what to pack, and what to avoid.
Why pack snacks for air travel?
There are so many reasons to plan healthy snacks to take on a plane, but as a registered dietitian here are the top reasons;
- Airport food is outrageously expensive. Packing your own snacks means saving money. In “girl math” standards that means more money to spend on the actual trip.
- Most airports have limited options, especially if you have dietary restrictions, like being vegan.
- Pre-planning snacks leads to better for you choices = less bloating/ gastrointestinal issues/ fatigue/ cravings. All things we want to avoid on a flight.
- Packing snacks means you can choose snacks higher in vitamins. Helping to better support your immune system for long flights.
What makes the best plane snacks?
The best snacks are those that comply with TSA snack guidelines. If you pack something you shouldn’t, they will make you toss it. Yes, I am speaking from experience and my 4.2 ounce Noka Smoothies that was NOT allowed.
Aim to make your plane snacks items that are:
- Portable
- Non-perishable
- Not messy
- Balanced (includes protein, fiber, healthy fats)
Whole fruits, such as apples or pears, are perishable but hold up well, unlike messy oranges or grapefruits, and squishy things like grapes or berries. If you are traveling internationally, you will need to consume all fresh fruits before landing. These aren’t permitted in other countries.
Be careful not to violate TSA liquid rules. Yes, applesauce can be considered a liquid, and so is peanut butter.. Always check the updated TSA “What Can I Bring?” guidelines before you head out. These guidelines are subject to change between your last and upcoming flight.
Pre-snacking essentials
In addition to packing healthy snacks to take with you on a plane, there are a few other recommendations that future travel-you will thank current you for:
- Be like the man who sat next to Elyse Myers on a flight: Bring sani-wipes to wipe down the table. Because bacteria is real and planes can be germy.
- Carry napkins to wipe your fingers after eating.
- Hand wipes are great for longer flights if you need to freshen up.
- Keep your snacks organized in reusable bags, such as Stasher, or use a method that works for you.
Something as simple as planning for messes or managing potentially sticky situations can ease any anxiety around flying. Especially if you ever fly with children or have a high chance of knocking things off the tray table.
How to make a healthy plane snack to pack
Solid snacks are your best friend. You can carry on *most* solid food on an airplane. Skip anything that’s a liquid, including juice, coffee, and smoothies. All liquids (including beverages) have to meet TSA’s 3-1-1- rule. Unless you have infants or a special medical condition, foods like applesauce or pudding can be considered liquids.
Take a look at TSA’s full FAQ about flying with food for complete directions.
To make a healthy plane snack you want to make sure that it is balanced with two or more food groups. The formula is
protein + carbohydrate OR fat + carbohydrate OR fat + protien
Here are some good examples;
- Granola and a travel packet of nut butter with fruit
- Check out my 5 ingredient vanilla almond granola
- Protein bars (watch the added sugar >5g per bar)
- Hummus & pretzel, cracker, or vegetable packs
- Pre-packaged fruit & nut snack packs (look out for cheese!)
- Energy balls
- These cashew no bake cinnamon balls can be made up to 6 months in advance and kept frozen until you need a healthy snack to fly with.
- Nuts, trail mix
- Dried fruit (Soley is a travel fave!)
- Whole Fruits
- Simple Sandwiches
- Can’t go wrong with a simple PB&J. Some flights don’t allow for peanuts if a passenger with an allergy is flying so to be safe you can also use sunflower butter instead.
And don't forget to pack an empty reusable water bottle: Fill it up with the water dispenser once you go through the security checkpoint, and you’ve saved time and money. Why is a bottle of water in the airport $7 anyway?
Plane snacks to skip
Experience has taught me that some snacks just aren’t the best when it comes to air travel. Some of these include snacks that are:
High Sugar Snacks
Snacks high in sugar may cause blood sugar spikes followed by crashes, and may also increase cravings, leading to feelings of sluggishness. Additionally, sugary foods can worsen digestive issues.
Messy Snacks
Saucy and hands-on snacks also make the list of foods to skip. Messy foods are a challenge in the air because you can’t clean up as easily as you can at home. Additionally, hands-on meals without proper hand washing may lead to sickness.
Crumbly Snacks
No one wants to be covered in crumbs during a long flight. Stay away from foods that produce a lot of crumbs, like Nature Valley Granola Bars, if you don’t want a huge mess, sorry!
Smelly Foods
Have you ever been next to someone eating tuna? It smells awful, and what’s worse is that it's in an enclosed space, like an airplane, where you can’t get away from it. Other foods that also fit in this category are broccoli, kimchi, and other fermented products.
Broccoli, kimchi, and fermented foods are great and have many health benefits, but have a strong odor best left off an airplane.
Healthy plane snack: cheat code (it’s done for you)
Yes, packing snacks is a great method, but sometimes it’s not always practical, and you’d rather just get healthy snacks that show up at your door to throw in your carry-on and peace out. I find this to be true when I’m traveling a lot for work, the less I have to do the better.
There are many snack services that you can sign up for to get vegan plane snacks to your door. I personally like Vegan Cuts and find it to be a perfect way to get healthy snacks with no work on your part.
Plus, not only do they work for planes, but they are also great for snacking at home too! Get 25% off your order with code RHYAN
Ready for Take Off
No matter how you choose to snack, know that there are many options for plane snacks that are vegan. And it is possible to have healthy snacks while traveling. You can pack your own snacks, or use a delivery service to get snacks delivered to you!
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